How to Master the Single-Leg Romanian Deadlift

It’s hard to find a movement that challenges both your mind and muscles as much as the single-leg Romanian deadlift.

It’s also hard to find a more frustrating movement.

(To unlock a new level of total-body transformation, check out the new METASHRED EXTREME workout program from Men’s Health.)

The exercise requires immense total-body stability and strength, and if you lose your focus for a second, you’re forced to abort the rep. Even the bodyweight version can send an athlete wobbling to the floor.

In order to achieve any real strength benefits from the exercise, you need to make it through a full set, says Men’s Health Fitness Director BJ Gaddour. But that’s impossible if you keep losing your balance halfway through.

That’s why Gaddour recommends regressing the movement with the two variations shown in the video above. They still target your glutes and hamstrings and require extreme concentration, he explains, but they give you a little bit more assistance with the stability aspect of the move.

Start with the floor variation, and then progress to the rear-foot-elevated option on a box, bench, or step.

The Editors of Men's HealthThe editors of Men's Health are your personal conduit to the top experts in the world on all things important to men: health, fitness, style, sex, and more.

A Part of Hearst Digital Media
Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.